Dumbbell Floor Press

Muscles worked by the Dumbbell Floor Press

Primary

ChestPectoralis Major

Secondary

Front DeltsAnterior DeltoidTricepsTriceps Brachii

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles.

Equipment

Dumbbell

Also called: db, dumbell, hex dumbbell, rubber dumbbell, hand weight.

How to do the Dumbbell Floor Press

1. Lie on the floor with a dumbbell in each hand at chest level.
2. Press the dumbbells upward until arms are extended.
3. Lower under control until elbows touch the floor.
4. Repeat.

Form tips

• The floor limits shoulder strain at the bottom.
• Keep wrists stacked over elbows.

At a glance

Dumbbell Floor Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Bench Press
• Cable Chest Press
• Close-Grip Bench Press
• Close-Grip Dumbbell Bench Press
• Close-Grip EZ-Bar Bench Press
• Close-Grip Incline Bench Press
• Decline Barbell Bench Press
• Decline Bench Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "dumbbell-floor-press",
  "name_en": "Dumbbell Floor Press",
  "name_de": "Kurzhantel Floor Press",
  "name_es": "Press de Suelo con Mancuernas",
  "description_en": "A dumbbell press performed lying on the floor, restricting the range of motion for joint-friendly pressing.",
  "description_de": "Ein Kurzhanteldrücken auf dem Boden, das den Bewegungsradius begrenzt und die Gelenke schont.",
  "description_es": "Un press con mancuernas realizado tumbado en el suelo, que limita el rango de movimiento para un press más amigable con las articulaciones.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dumbbell",
  "body_part": "chest",
  "primary_muscles": [
    "pectoralis_major"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "push_day",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe",
    "shoulder_safe"
  ],
  "variation_group": "bench-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on the floor with a dumbbell in each hand at chest level.",
    "Press the dumbbells upward until arms are extended.",
    "Lower under control until elbows touch the floor.",
    "Repeat."
  ],
  "instructions_de": [
    "Lege dich auf den Boden mit je einer Kurzhantel auf Brusthöhe.",
    "Drücke die Kurzhanteln nach oben, bis die Arme gestreckt sind.",
    "Senke kontrolliert, bis die Ellbogen den Boden berühren.",
    "Wiederhole die Übung."
  ],
  "instructions_es": [
    "Túmbate en el suelo con una mancuerna en cada mano a la altura del pecho.",
    "Empuja las mancuernas hacia arriba hasta que los brazos queden extendidos.",
    "Baja de forma controlada hasta que los codos toquen el suelo.",
    "Repite."
  ],
  "tips_en": [
    "The floor limits shoulder strain at the bottom.",
    "Keep wrists stacked over elbows."
  ],
  "tips_de": [
    "Der Boden begrenzt die Schulterbelastung am unteren Umkehrpunkt.",
    "Handgelenke über Ellbogen halten."
  ],
  "tips_es": [
    "El suelo limita la tensión en el hombro en la posición inferior.",
    "Mantén las muñecas alineadas sobre los codos."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/dumbbell-floor-press-start.webp",
      "peak": "images/flat/dumbbell-floor-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "dumbbell-floor-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.